House of Rocks

AO: The Shadow

When: 01/07/2021

PAX: SnakeOil, TeamMom, Diablo, Gilligan, Novocain, Pit Boss, Oompah, Suds

QIC: SnakeOil

Warm-O-Rama:

SSH 15. Imperial Walker 15. LS Squat 15

Curb-to-curb:  Butt Kickers. High Knees. Karaoke (L+R)

Mosey around

 

The Thang:

The House:

(At 4 corners of DHS parking lot plus pagoda.   4+ loops)

  • 5 pull ups at pagoda
  • 10 Merkins
  • 20 LBCs
  • 30 squats
  • 40 arm circles (20×20)

Mosey

Pit of Balance Misery

(pick a friendly rock for some 3 count balance exercises IC; each cycle rotate one friend to left)

  • 16 presses (8 right leg, 8 flapjack )
    • Crab the length of front walk and return to pit.
  • 16 curls (8 on right leg, 8 flapjack)
    • Inch worm the length of front walk and return to pit.
  • 16 bench press with alternating leg raises on 3 count.
  • 16 step ups (8 start on right leg, 8 flapjack)

Mosey to Picnic park for 15x3count dips

Mosey back to starting flag.

COT:

Announcements:  run tomorrow at 6a from Mellow.

COT: Novocain prayed for peace and strength in our families, community and capital and that we as F3 set a good example.

Naked-Man Moleskin:

Yet another no-Q resulting in ad-hoc Q.  Young and old mumbled about how good the new signup system is working compared to the old “genius.” Not.

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